2017 Rock Hard Challenge: Part 1

Exercise 1 of 5

RHC 2017 Back Squat

Equipment

Sets

5

Reps

5

Rest

60 sec

Exercise 2 of 5

RHC 2017 Dip

Equipment

Sets

1

Reps

50

Rest

60 sec

Exercise 3 of 5

RHC 2017 Weighted Back Raise

Equipment

Sets

4

Reps

6-15*

Rest

60 sec

*Perform 12-15 reps for the 1st set, 10-12 for the 2nd set, 8-10 for the 3rd set, and 6-8 for the 4th set. Hold weight behind your head.

Exercise 4 of 5

RHC 2017 Hanging Leg Raise

Equipment

Sets

1

Reps

50

Rest

60 sec

Exercise 5 of 5

RHC 2017 Battle Rope

Equipment

Sets

9

Reps

15/15*

Rest

60 sec

*15 sec on, 15 sec off. Cycle through slams, alternating slams, and waves.